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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

"Nutrition Challenge Retest"

20 Minute AMRAP

Row 2000m

then AMRAP

30 Wall Balls s(30/20) (20/14)

15 Burpees to Plate

more
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MON-SPORT

"Nutrition Challenge Retest"

20 Minute AMRAP

Row 2000m

then AMRAP

30 Wall Balls s(30/20) (20/14)

15 Burpees to Plate

more

TUESDAY WOD

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TUES-FITNESS

"Hair Flip Emoji"

10 Minute AMRAP

5 Pullup Complexes

25ft HS Walk f(5 Wall Runs)

15/12 AB Cals

rest 5 mins

Repeat.

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TUES-SPORT

"Hair Flip Emoji"

10 Minute AMRAP

5 Pullup Complexes

25ft HS Walk f(5 Wall Runs)

15/12 AB Cals

rest 5 mins

Repeat.

more

WEDNESDAY WOD

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WED-FITNESS

"Squats with Friends"

5 Sets - 3 Min AMRAP

Run 200m

15 KB Swings s(2/1.5pd) f(1.5/1pd)

Max Air Squats in time remaining....

***rest 3 minutes between sets***

more
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WED-SPORT

"Squats with Friends"

5 Sets - 3 Min AMRAP

Run 200m

15 KB Swings s(2/1.5pd) f(1.5/1pd)

Max Air Squats in time remaining....

***rest 3 minutes between sets***

more

THURSDAY WOD

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THURS-FITNESS

"Gracie"

20 Minute AMRAP

3 Power Clean and Jerks s(135/95) f(95/65)

20/15 Cal Row

5 Power Clean and Jerks

20/15 Cal Row

7 Power Clean and Jerks

20/15 Cal Row

Etc...

***Row stays the same, clean and jerks goes up by 2 each round. Score is your Clean and Jerks***

more
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THURS-SPORT

"Gracie"

20 Minute AMRAP

3 Power Clean and Jerks s(135/95) f(95/65)

20/15 Cal Row

5 Power Clean and Jerks

20/15 Cal Row

7 Power Clean and Jerks

20/15 Cal Row

Etc...

***Row stays the same, clean and jerks goes up by 2 each round. Score is your Clean and Jerks***

more

FRIDAY WOD

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FRI-FITNESS

"Big Gulps Eh..."

18 Minute AMRAP

30/20 Cal AB

100 Double Unders f(35)

10/7 Muscle Ups f(C2B Pullups)

more
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FRI-SPORT

"Big Gulps Eh..."

18 Minute AMRAP

30/20 Cal AB

100 Double Unders f(35)

10/7 Muscle Ups f(C2B Pullups)

more